questions on bulking up

[MarkTwainSwole]

Hello, I'm Mark and I'm pretty new to this site. So small back ground, I use to weigh 185+. I decided to lose the weight. I dropped to 170, then did track. I then got into weight lifting through a friend and loved it ever since. I'm really looking to gain strength, but i don't know if i want to put on fat weight to do so. However i heard that putting on weight is the only way to do so. I want to keep my athletic build but put on a lot of muscle (muscle weight is fine of course, just not fat because im trying to join a soccer team). Any regiment that would suit me? Also, i go to the gym and do weights everyday and do cross fit 4 out of 7 days. Thanks for taking the time to read this.

[PaintballMan]

Hop on a strength routine. BLSS, SL5x5, and SS are great. You can lean bulk. I lean bulked (.5lb/week) from 124 to 137 or so, I looked leaner in the end because of more muscle (see pic)... However now I'm aiming for 1lb/week. I don't care about being lean anymore, I want to get bigger and stronger than ever before. Don't be afraid to bulk.

[JichaelMordan]

Hello, I'm Mark and I'm pretty new to this site. So small back ground, I use to weigh 185+. I decided to lose the weight. I dropped to 170, then did track. I then got into weight lifting through a friend and loved it ever since. I'm really looking to gain strength, but i don't know if i want to put on fat weight to do so. However i heard that putting on weight is the only way to do so. I want to keep my athletic build but put on a lot of muscle (muscle weight is fine of course, just not fat because im trying to join a soccer team). Any regiment that would suit me? Also, i go to the gym and do weights everyday and do cross fit 4 out of 7 days. Thanks for taking the time to read this.

dont do what i bolded, get some recovery in there bruh. dont split your body up if thats what youre doing, do a fullbody routine.

Crossfit Football is a good program for athletes. Strength WODS and Condioning WODS.

Typical Week with XFit Football

MON Squat+Bench+Conditioning
TUE Power Clean+Pullups+Conditioning
WED Rest (srsly dont do chit just sleep or sumthin)
THURS Squat+Military Press+Conditioning
FRI Deadlift+Chinups+Conditioning
WKND Rest (srsly dont do chit just sleep or sumthin)

go to the website, i dont know everything tbh i just know it because its like starting strength combined with crossfit which is pretty cool tbh

also diet, just eat clean and a lot of food. all i can say really if you want fat gain to be minimal.

[JichaelMordan]

Hop on a strength routine. BLSS, SL5x5, and SS are great. You can lean bulk. I lean bulked (.5lb/week) from 124 to 137 or so, I looked leaner in the end because of more muscle (see pic)... However now I'm aiming for 1lb/week. I don't care about being lean anymore, I want to get bigger and stronger than ever before. Don't be afraid to bulk.

good chit mane.

[itrain4life98]

Hop on a strength routine. BLSS, SL5x5, and SS are great. You can lean bulk. I lean bulked (.5lb/week) from 124 to 137 or so, I looked leaner in the end because of more muscle (see pic)... However now I'm aiming for 1lb/week. I don't care about being lean anymore, I want to get bigger and stronger than ever before. Don't be afraid to bulk.

Wise words here OP, I'd like to reccomend ICF 5x5. I thought basic programs like SS and SL 5x5 were boring so I switched over. It's better to enjoy training

[JichaelMordan]

Wise words here OP, I'd like to reccomend ICF 5x5. I thought basic programs like SS and SL 5x5 were boring so I switched over. It's better to enjoy training

true, but sometimes simplicity can be useful for a lot of people.

[PaintballMan]

good chit mane.

Likewise brah, das it

Wise words here OP, I'd like to reccomend ICF 5x5. I thought basic programs like SS and SL 5x5 were boring so I switched over. It's better to enjoy training

Did ICF during that lean bulk, which is just SL5x5 with curls and stuff. Honestly, ICF needs more than a 250 cal surplus. If you run ICF, you should do a full bulk. I switched from ICF bc I want to focus more on strength.

[MarkTwainSwole]

thanks a lot for the support guys! gave me lots of good leads and tips! i still think im going to work out everyday haha. im a high energy person. i can't stand inactivity.

[PaintballMan]

thanks a lot for the support guys! gave me lots of good leads and tips! i still think im going to work out everyday haha. im a high energy person. i can't stand inactivity.

If you can lift everyday you aren't lifting heavy enough... Try out one of the routines mentioned and after it gets heavy you will be crawling out of the gym mid-way through your daily squats.

[ErikTheElectric]

To Bulk ;
-Calculate TDEE/MACRO needs
-Eat at a 10-20% surplus
-Compose your diet of foods you enjoy that help you meet your calorie/macronutrient/micronutrient goals
-Monitor weight fluctuation (aiming for 1lb/week weight gain) and adjust your calories accordingly
-read the stickies

As a beginner..
To Cut
Calculate TDEE/Macro Needs
Eat in a 250-500 calorie deficit
Compose your diet of foods you enjoy that help you meet your calorie/macronutrient/micronutrient goals
Weigh yourself 1x a week, in the morning on an empty stomach. Preferably after you've done your "business".
Try to get at least 2-3Liters - 1 gallon of water a day.

[MarkTwainSwole]

If you can lift everyday you aren't lifting heavy enough... Try out one of the routines mentioned and after it gets heavy you will be crawling out of the gym mid-way through your daily squats.

i do legs one day, chest the next, arms, back, repeat.

[MarkTwainSwole]

To Bulk ;
-Calculate TDEE/MACRO needs
-Eat at a 10-20% surplus
-Compose your diet of foods you enjoy that help you meet your calorie/macronutrient/micronutrient goals
-Monitor weight fluctuation (aiming for 1lb/week weight gain) and adjust your calories accordingly
-read the stickies

As a beginner..
To Cut
Calculate TDEE/Macro Needs
Eat in a 250-500 calorie deficit
Compose your diet of foods you enjoy that help you meet your calorie/macronutrient/micronutrient goals
Weigh yourself 1x a week, in the morning on an empty stomach. Preferably after you've done your "business".
Try to get at least 2-3Liters - 1 gallon of water a day.

thanks for the help man, and i do stay hydrated through out the day (pee is always clear).

[MarkTwainSwole]

how long should i keep up the weight gaining? and should i do every exercise in one day? or keep splitting it up like i do.

[DizzyMunky]

Hello, I'm Mark and I'm pretty new to this site. So small back ground, I use to weigh 185+. I decided to lose the weight. I dropped to 170, then did track. I then got into weight lifting through a friend and loved it ever since. I'm really looking to gain strength, but i don't know if i want to put on fat weight to do so. However i heard that putting on weight is the only way to do so. I want to keep my athletic build but put on a lot of muscle (muscle weight is fine of course, just not fat because im trying to join a soccer team). Any regiment that would suit me? Also, i go to the gym and do weights everyday and do cross fit 4 out of 7 days. Thanks for taking the time to read this.

Bulking and cutting is a myth btw

[itrain4life98]

Bulking and cutting is a myth btw

Oh so gaining weight( mostly muscle depending on your diet) a few months then losing fat after is a myth?

[kurse196]

eat on a surplus and start doing blss

[JichaelMordan]

i do legs one day, chest the next, arms, back, repeat.

OP we clearly gave good advice and yet you still insist on splitting your body up. Answer me this: You use your entire body in any action when youre moving or playing a sport, so why not do that in the gym?

EXAMPLE: Since when do you isolate your chest and shoulders when you punch somebody, when most of that punching power comes from the legs?

[Towerworld]

I'm really looking to gain strength, but i don't know if i want to put on fat weight to do so..

then dont lift

[MarkTwainSwole]

OP we clearly gave good advice and yet you still insist on splitting your body up. Answer me this: You use your entire body in any action when youre moving or playing a sport, so why not do that in the gym?

EXAMPLE: Since when do you isolate your chest and shoulders when you punch somebody, when most of that punching power comes from the legs?

thanks. i found a regiment on here that i believe ill try. and thanks for that example, it does make sense and this new regiment includes breaks.

[MarkTwainSwole]

then dont lift

well you were no help.

[JichaelMordan]

thanks. i found a regiment on here that i believe ill try. and thanks for that example, it does make sense and this new regiment includes breaks.

cool what is it

[MarkTwainSwole]

cool what is it

it is called the Chris Gethin 12-week daily trainer. i did the first day today. if you know a better one im willing to switch over to it since im only 1 day into this one.

[JichaelMordan]

it is called the Chris Gethin 12-week daily trainer. i did the first day today. if you know a better one im willing to switch over to it since im only 1 day into this one.

pick one of the routines recommended above. anything using a name and a time frame is a stupid routine IMO.

its ok op you didnt know any better so i wont call you a dumbass